CrossFit Partner WOD #3 in Galveston WOD In groups of 2 to 3 50 Slam Balls (50/25)/ Partner holds wall sit 40 Russian Swings (70/44)/ Partner Holds plank 30 Dips / Partner Hangs from Bar 20 Burpees/ Partner Farmer Holds (70/44) 10 Goblet Squats(70/44)/ Partner Locks out KB above head Dr. Stuart McGill found kettlebell swings show a reversed polarity of posterior shear at L4 and L5 when compared to traditional posterior chain exercises. This is important because for those with lower back issues traditional posterior chain exercises such as deadlifts, good mornings, etc. may exacerbate the condition, while swings may not. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for. 1. Set up as if you were doing a conventional two hand swing: hips back shoulders down, lats engaged, connected and linked to the bell.
- 2.Hike the bell into the back swing hard, you’re only doing one rep.
- 3.Stand up into a single rep swing.
- 4.Let the bell back swing as if you were parking the bell at the end of a set, placing it on the deck in front of you in the perfect position to start the next rep.
- 5.Keep your hands on the bell and reset for the next rep DO NOT STAND UP BETWEEN REPS.